Updated: Nov 27, 2020
How what you eat, and how you live can help.
If you currently suffer from obvious signs of inflammation such as arthritis or inflamed joints, adopting anti-inflammatory habits such as those shown below may help your pain and quality of life.
And even if you don't have these obvious signs you will most probably benefit too!
When we think of inflammation we often think of redness and swelling, and pain, but systemic inflammation does not always cause these obvious symptoms.
Systemic Inflammation, a general raised inflammatory profile, which may be seen in test results, but not always, is now shown to be at the root of many chronic conditions including heart disease, arthritis, autoimmune conditions, inflammatory bowel disease, diabetes, as well as conditions such as depression and poor mental health.
That feeling you get when you wake feeling groggy, foggy minded, with general malaise, non specific aches and symptoms, may be due to increased inflammation.
There are many lifestyle habits that contribute to increased inflammation, but there are also many things you can do if you are suffering from a chronic inflammatory condition.
Here's just some of them!
🥦Eat the rainbow! All those colours contain phytonutrients and antioxidants that help dampen the inflammatory response. Increase your colour at each meal to provide all those nutrients for a healthy immune system and balanced inflammation.
🍇Reduce sugary and refined carbohydrates which are pro-inflammatory and spike insulin. Insulin is shown to promote chronic inflammation, and a low GI diet reduces markers of inflammation such as CRP. (C-reactive proteins)
🍣One if the best things you can do is eat omega 3 rich foods such as oily fish and reduce intake of polyunsaturated vegetable oils. Omega 3s are anti-inflammatory, with lots of evidence confirming they help not only reduce inflammation but also pain.
Omega 6 polyunsaturated oils such as the cheap vegetable oils found on the shelf at the supermarket, are pro-inflammatory, and will promote inflammation. We all tend to eat less omega 3s than we do omega 6s which are found in canned goods, baked goods and ready meals. A good place to start is increase your omega 3s whilst reducing omega 6s.
🍐Include lots of herbs and spices in your meals such as ginger, cinnamon and turmeric shown to be beneficial for lots of inflammatory conditions.
🥑Another really important one! Look at addressing digestive imbalances and eat foods that contain live bacteria, and foods that promote a healthy bacteria. After all, Hippocrates did say ' all disease begins in the gut'! And science is definitely starting to catch up!
Diet and lifestyle can make a huge difference to how you feel. These steps are a great place to start, and if you need any help be sure to get in touch!
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